September 2016 (Part 2) - Fall is Coming! Pumpkin Smoothie Time


Another yummy recipe:


The smell of fall is in the air-Okay, maybe that is just my wishful thinking, it is actually still pretty hot out there. However just as fall is around the corner so is “pumpkin season”. Of course pumpkin flavored items are not all that great nutritionally speaking. However when it comes to actual pumpkin there are many reasons to be thankful; pumpkin is a great source of antioxidant carotenoids, fiber and vitamin C. In fact I’m going to go out on a limb and say that canned pumpkin is the most nutrient dense “processed” foods in the pantry. Consider the fact that ½ cup of canned pumpkin has 4g fiber, 280% daily value of Vitamin A, as well as vitamin K, and potassium.   It is super convenient, and extremely versatile, so there is no real reason to wait until pumpkin season to enjoy this antioxidant rich, immune boosting food.

Pumpkin Pie Smoothie

½ cup vanilla low fat Greek yogurt
1 cup pureed pumpkin
¾ cup skim milk
1 large frozen over-ripe banana
½ cup carrots, roughly chopped
4 pitted dates (these make great little sweeteners)
¼-1/2 teaspoon pumpkin pie spice
¼ teaspoon vanilla extract
Place all ingredients in a high-powered blender.  Blend until all ingredients are well mixed, and mixture is a smooth consistency.  Serve cold.
Yield:  3 cup smoothie (3 servings)

Nutrient Breakdown


Calories 110, Fat grams 3.5g, Cholesterol 6mg, Sodium 60mg, Carbohydrate 26g, Fiber 4g, Protein 6g, Potassium 227mg.
Percent Daily Value: Vitamin A 250%, Calcium 10%, Vitamin C 8%, Iron 4%
Note: This smoothie is not real sweet (my goal was to “not” add sugar). If you want it a touch sweeter, try a little maple syrup!

Want a little more pumpkin inspiration?

Try stirring it into, oats, chili, or hummus. Mash it into potatoes, make a pumpkin-chia pudding or classic pumpkin pancakes.

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